Shoulder · Frozen shoulder · rotator-cuff strain
From a surgical opinion to competition clearance
A frozen shoulder with a rotator cuff strain on top, a surgical opinion already in hand, and a return to competitive climbing in fourteen weeks.
Shivam Singh, Athlete
ShoulderReturned to sport
6 weeks
Full overhead climbing movement restored. Competition clearance at week 14.
Shoulder flexion range
12%97%
The journey
Week by week
“I was told surgery was the only way back. Twelve weeks of guided rehabilitation slowly rebuilt strength and mobility. I returned to my sport at a level I thought would never be possible.”
Shivam Singh
Week 0
Assessment
Shivam arrived with a shoulder that had lost most of its overhead range and a surgical opinion already on the table. Assessment separated the two problems at play: a stiff, irritable capsule limiting flexion to 12% of full range, and a rotator cuff strain that flared whenever he loaded the arm. That distinction set the order of the plan: calm the cuff first, then win back range, then load.
Weeks 1 to 3
Settle and mobilise
Hands-on work on the capsule and the back of the shoulder, pain-free range exercises several times a day, and cuff activation in supported positions. The aim in these weeks was not strength but convincing the shoulder that movement was safe again.
Weeks 4 to 6
Load, and a first return
With the cuff quiet, progressive loading began: scapular control, cuff strength through the range he had regained, and the first overhead patterns. By week six he was back in modified training, with clear limits on what the shoulder could take.
Weeks 7 to 12
Full overhead strength
Training volume rose week by week toward the demands of climbing: sustained overhead holds, dynamic reaches and loaded work at the end of range. Flexion measured 97% of full range at week twelve.
Week 14
Cleared to compete
Competition clearance came at week fourteen, with a maintenance programme to keep the range and the cuff strength he had built.
Start with an assessment
Shivam’s plan was built from what the first session found. Yours will be too. Book in and leave with the milestones written down.